The Gym Lake Highlands – 1-CrossFit
Warm-up
0-10
Warm-up (No Measure)
AMRAP x 5 MINUTES
5 Upright KB High Pulls (Right)
5 KB Push Press (Right)
5 Upright KB High Pulls (Left)
5 KB Push Press (Left)
:30 Row
10 Kip Swings or 10 BB bent over row
Strength
10-22
Metcon (Weight)
3 SETS
7 SA KB Snatch (R)
10 SA OH KB Lunge (R)
7 SA KB Snatch (L)
10 SA OH KB Lunge (L)
(Score is Weight)
Rest as needed between sets
Workout
22-42
Metcon (Time)
4 ROUNDS FOR TIME
30/24 Cal Row
20 Alt. KB Cleans (50/35)|(35/25)
10 Pull-ups or 10 Bent over row (115/75)
-15:00 Hard Cap-
(Score is Time)